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Catastrophizing: When You Worry Is It Stress-Reducing or Stress-Producing?
by Marianne Ross, Ph.D.
Understanding Catastrophizing
"Catastrophizing" is what happens when you worry if the worst possible outcome will happen when anticipating danger or difficulty, especially in circumstances where this is actually very unlikely. For example, a well-liked and respected employee might fear being fired if she or he doesn't complete a big project in a short time.
Cognitive psychologists (e.g., Beck & Emery, 1985) teach us that catastrophizing makes things more stressful. That's because, unwittingly, our thoughts help mobilize our bodies and emotions as if a genuine (rather than imagined) catastrophe were actually happening. Emergency systems are up and running. We get ready to fight or flee with no present actual threat. How exhausting!
How To Handle Catastrophizing
If you notice that you catastrophize, think logically. For example, On a scale of 1-10, is this really a catastrophe or is this a difficult problem instead?
Is this happening now? If not, must I rehearse being so scared? Do I have a crystal ball? If not, I might be prepared for a very fearful consequence, but I might also allow myself to expect less catastrophic results.
About the Author:
Marianne Ross, Ph.D. is a Licensed Psychologist in private practice in Irvine and Laguna Beach, CA. (714) 497-3454. She also works at the University of California, Irvine. Counseling Center/College of Medicine.
Revised 8/2/09 by Marlene M. Maheu, Ph.D.
I have been on Zyprexa for about a month now for depression and panic disorder. I am 37 and am going back to Ireland as a result of a complete mental and nervous breakdown. My Doctor says I have a very delicate spring in terms of moods and emotions but I'm noticing that from second to second I bounce between anxiety, panic, alleviation of these symptoms when I think I can find a cure. Every thought is charged and I am finding I'm having a very believeable thought that I am likely to stay like this for the rest of my life, in a bad and never ending trip. I did a spiritual w/end in November, started a new part time job and moved into a remote location. I feel this is part of what's caused this to happen in terms of thoughts but I'm wondering if it could be the Zyprexa. I'm terrified for my future.